Cycling and Lifestyle Choices; Six Tips to Enhance Performance

 

By Sara Harper MS

Now that you’ve prepared your bike biking check list and know what type of riding is for you the right bike for you; it’s time to pedal to a healthier lifestyle.

If your goal is to participate in a charity ride, a cycling adventure or just to ride for pleasure; your lifestyle choices can have a huge impact on your cycling performance.

Here are six tips to enhance your performance:

Social support can make or break your success

Choose your goal, register in advance and share it with your friends and family from start to the finish line.

Do sleep

Avoid late nights out and stick to a consistent sleep schedule. Sleep deprivation is associated with poor performance when your body hasn’t had enough sleep.

Don’t rush your ride

Warm-up and cool-down with low activity spinning may help aid performance and recovery in most cases. Begin with a 5-10 minute cycling at a comfortable, 70-90 revolutions per minute (RPM) cadence.

Do stay hydrated on and off the bike

Poor fluid intake can lead to neuromuscular fatigue meaning less power and force produced. Higher intensity rides and environmental elements like heat and humidity will increase the fluid required for optimal performance.

Don’t skip breakfast

Cyclists who missed out on the first meal of the day could hinder their performance later in the day even with a proper lunch. Fuel with small meals throughout the day.

Do small ride meals

As you build up to 90 minute rides and longer muscle glycogen starts to become depleted. It’s crucial to add fuel to your working body.

 

*Before starting any exercise regimen, Consult with your physician and/ or medical healthcare provider

For more examples of other variations/exercises look under   Multimedia-VDF Exercise Tips 

Article's Resources:

Clayton, D. J., Barutcu, A., Machin, C., Stensel, D. J., & James, L. J. (2015). Effect of Breakfast Omission on Energy Intake and Evening Exercise Performance. Med Sci Sports Exerc. doi: 10.1249/mss.0000000000000702

Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. J Strength Cond Res, 24(1), 140-148. doi: 10.1519/JSC.0b013e3181c643a0

Thomas, B. L., Allen. (2011). The Feed Zone Cookbook. Boulder, Colorado: Velopress.

Thun, E., Bjorvatn, B., Flo, E., Harris, A., & Pallesen, S. (2014). Sleep, circadian rhythms, and athletic performance. Sleep Med Rev, 23C, 1-9. doi: 10.1016/j.smrv.2014.11.003

Vallier, J. M., Grego, F., Basset, F., Lepers, R., Bernard, T., & Brisswalter, J. (2005). Effect of fluid ingestion on neuromuscular function during prolonged cycling exercise. Br J Sports Med, 39(4), e17. doi: 10.1136/bjsm.2004.012393